Aerobic

Exercise
AEROBIC EXERCISE DEFINED....
•any physical activity that makes you sweat,
causes you to breath harder, and gets your
heart beating faster than it rest.
•It strengthens your heart and lungs and
trains your cardiovascular system to manage
and deliver oxygen more quickly and
effeciently throughout your body.
•Uses your large muscle groups, is rhythmic
in nature, and can be maintained continously
for at least 10 minutes.
 Cardiovascular System is made up of your
heart and blood vessel. Aerobic refers to
how your body uses oxygen sufficiently meet
energy demand during exercise.
Benefits of Aerobic Exercise....
In addition to strengthening your heart and
cardionvascular system, participation in regular
aerobic exercise has many benefits. Aerobic
exercise:

•Improves your circulation and helps your body use

oxygen better
•Increases endurance, which means you can work out
longer without getting tired
•Helps reduce the risk of developing heart disease
•Helps reduce the risk of developing diabetes
•Helps reduce body fats
•Helps you reach and maintain a healthy weight
•Helps reduce stress, tension, anxiety, and
depression
•Improves sleep
PHASES OF AEROBIC EXERCISES....

•Limbering Exercises- stretching movements are

performed to develop flexibility of the body.
•Warm-up Exercises- prepare the different parts of
the body for more complicated movements.
•Aerobic Dancing Routine- the aerobic proper, a
continous movement that will last for about 30
minutes, which will strengthen the heart and blood
vessels.
•Cool Down- It is the last phase of the workout
wherein slow movements exercises are performed
within 5 minutes to relax the tired muscles
gradually.
 Low Impact High Impact
Aerobic Exercise Aerobics

•Walking •Running
•Stationary •Jumping
Bicycling •Treadmill
•Step Touch- •Jogging
Step touch,
close
•Lunge
•Grapevine-
side, back,
side, close
EXAMPLE OF AEROBIC ACTIVITIES....
•AEROBIC DANCE
Each of the variety of aerobic activities to
choose from has its individual characteristics. The
interesting side of this aerobic activities when
movement is combined with music and dance routine.

BENEFITS
•Improves the condition of the respiratory and
circulatory system
•Improve strong joints, Firmer muscles, postural
alignment, a decrease in body fat and better
digestion.
•Improve physical health and appearance, self-
esteem and self-confidence
 BENEFITS
•Impact the body system in ways that alleviate
depression.
•Develop coordination, balance and memory

HISTORY

•Aerobic dancing has been a popular leisure activity

in America when Dr. Kenneth Cooper published
"Aerobics" in 1968. It was fun moving to music with
partner or group of people. Aerobic dancing has
evolved generations, today, aerobic dancing has a
blend of hip hop steps, new steps, cardio punk, and
other steps that the generation has become fond of.
BASIC AEROBIC DANCE STEPS....
•These are some suggested aerobic and dance
movements that can be used in any combination. Be
creative and invent your own combination and
sequences. Arm movements add style, interest,
variety and artistry. They can range from the basic
to the very intricate.
•Note: A Basic Step Sequence and a Dance Segment are
Special Composition Requirements (CRs)
Seven Basic Steps Dance Movements Aerobic Movements
Jumping Jacks Mamba/ Samba Hamstring curls
Knee Lifts Pas Chassee Heel Flix/ Digs
Step touch, taps-
Kicks Pas de Bouree
side/front/back
Lunges Ball Change V steps
March Step ball change
Jog Grapevine
Skip Jazz box/ Square
Pivot turn
Lindy
Charleston
Chainee turns